December OutSeason Week 2 Bike AND Run Thread - Let's Keep Rolling

Marc Taylor

OK folks, had a demanding Sunday so a little late getting this out ... after the comments and messages we decided to combine the run and bike threads ... so that being said:

Time and seasonal demands will start to distract this week ... Christmas and parties are in sight!  STAY FOCUSED and make this a priority, change schedule and times to accommodate getting workouts done 1st thing ... WE CAN DO IT .... you will be glad you hunkered down at this point on 1/2/2018.

Went to the pool this AM and did most of my work on kick board ... ahh the smell of chlorine at 0430!

MAKE IT A GOOD WEEK ...

Marc

Paul Hough

Week 3 for me.  

Mon AM - 50 mins in the weight room doing core and such.
Mon PM - Stopped by the pool on the way home from work and the heaters were broken...GAAH!!  So I went home and got on the bike for an easy 90 mins and did Spinervals 16 Aero Base Builder I - basically an easy Z2 ride with lots of cadence changes.

David Howard

Wacky weekend.....unexpectedly had to head back to Tucson = No WKO x 3 days.....
MRI of foot = MOD-Severe Tendonosis of Achilles insertion.... at least its not a stress fracture.... been almost 8 months hasn't responded to rest etc. Might need to try PRP if I can get it here. Or even a "ski-boot".   Obviously no running still.   Next up is 7 laps ~10-11 hrs of 24hr MTB race in FEB.....
Also project on getting core and swim strength up. [am Core/stretching and some KB stuff; VASA and Snorkel work]    OS will be modified quite a bit me thinks.

Looking FWD to the OS gains though and hope work/life lets me get some good 'work' done ....slogging at 2.5w/kg isn't cutting it.   Oh -did finish <10% AG at IMAZ (despite adding 30min to planned Run) so would like to get fast for USAT NATS OLY in AUG.
STRAVA posts to follow......

Oh and a "funny-on me".... So I forgot to bring my headlamp out to the morning of my IM (AZ) and couldn't read the gage on the pump. I had latex and had pumped them up at the drop off but they typically drop to about 80psi by the next morning.  Was having fits and such as I lost my crack pipe as well..... needless to say I don't think I actually got any actual air in rear tire.  When I got it back to hotel it was near flat that night. -I thought I must have ridden on a late flat but the tube actually was intact!  So that mushiness was not as much fatigue/headwind as was riding on a half flat tire for ...well....most of the race. I wonder If it was why I was 4:36 vs 4:20 at my predicted watts?  sheesh NOOBE mistake

Mark Hickman

Ah the first couple of weeks of the OS; when we all actually look forward to the workouts:o)  First ride of consequence on the new trainer, and Elite Direto.  Watts were a bit higher than last week; not sure if that is my legs becoming reaccustomed to the work or measurement on a new device.  Will run the P1 pedals separately on my head unit next time to see what kind of difference is there.  Solid 3x10' at Z4+, followed by a 2.5 mile run, with the last half at z4.  Yesterday 2.5 was all TRP, and expect long run tomorrow will be the same, though I might stick a couple of 3-5' tempos in as well.  

Paul Hough

@Mark Hickman - I'm on day 16.  Trust me, I'm tired and feel it, but I'm also making gains.
@David Howard - re your tube at IMAZ - that sucks!!

Tue AM - 90 mins on the trainer with the main workout at 6 x 6 mins @ 95% FTP.
Tue PM - 40 mins + 4 x strides after.

Mark Hickman

@Paul Hough Thanks for the continued encouragement.  

Overslept this morning, so did run at lunch.  Cut about 1.5 miles off the loop as I was starving; completed 5.75 in 48' at a bit quicker than TRP.  Lots going on tomorrow night, so can't oversleep tomorrow!  Lemme know how those short bike intervals are treating you!

Paul Hough

Every night I tell my wife whether "Marshmallow Man" must get up or not.  If I have a key workout the next morning and I told her I have to get up, then she is free to belittle me if I don't jump out of bed when the alarm goes off.  Some days though, you just aren't an ironman.   Today I sucked it up and swam 3000 yards in the morning.  The outdoor temp was 45 which isn't any funny getting out of the pool.  I also managed 7 miles this evening so I'm still on schedule.  Gotta hit the short intervals tomorrow.

Paul Hough

Barely made it up this morning but finally got out of bed when my wife gave me the Simon Whitfield motivational order ... Do your fxxking job!!  So 90 mins on the trainer doing VO2 work.  Ow.  4 mile run tonight.

Paul Hough

Hey Dec OS team - where are you??   Hup, hup, hup, gotta keep up.

Sat AM - 4 miles including a hilly 5K race aka over a big bridge and back.
Sun PM - 85 miles general endurance on the trainer.

Mark Hickman

I need to get better about posting; have been having a pretty good week, and got my first team ride on swift in this morning.  Was about 100 minutes of sweet spot/z4.  Followed it with a 2.5 mile easy brick.  Long run on tap for tomorrow, but head cold is quickly ramping itself up.  Haven't been sick in years, so this sucks.  If it's not too bad, will still get the run in, but not sure where the pace will end up.


@Paul Hough  85 miles no the trainer?  Oofdah...one of these days maybe, but working on ramping up the long rides slowly to make the boys a bit happier.

Paul Hough

@Mark Hickman, ha, Freudian slip.  I meant 85 mins. I won't get to 85 miles into I get into my IM block.  And I doubt I will ever do 100 mins Z4.

David Howard

Did an abbreviated CTS Power test (no time for #2 8' ....no biggie....I typically do Better on 2nd test anyway)

Somewhat surprised in the numbers finally looking pretty good - actually a FTP bump despite some real lack of juice S/P IMAZ 1 month ago..... we'll see how the Zones work out

So 8 min AVE 251w last 5 min HR AVE 170 So -10% = FTP 225 (was using 215)  so reset zones..... now comes the pain.      Will try a SS MTB ride and Try the elliptical as a run replacement.

Al Truscott

I returned to S/B/R on Wed, clocking 2 swims, 2 bikes, and 3 runs since then. I tried an FTP test on Zwift on Thursday, then on Saturday, riding with ENers, I bested that performance for my best 20 min segment...proving I just don't like testing alone. I didn't even notice how hard I was going on Saturday, while on Thursday, I quit two minutes early.

I'm closer to Dec OS now than Nov, finishing up week 4...

Mark Hickman

@Al Truscott  I noticed how hard you were going:o)  I was looking forward to the 1.5 ~ 2.0 ~ 2.5 build at 15 minutes interval...ya'll were riding 3+ 5 mins in and I had to regroup with the "B" group.  Definitely one of my harder ABP rides, so will continue to try and join the PCT group going forward.  

Ran every day this week for a total of 28.1 miles.  Came down with a head cold yesterday, but DayQuil fueled a pretty good run this morning.  Did 6 miles around TRP, then 3 miles around z3/z4; GAP pace shows the entire run at Z2, so quite satisfied with the effort.  Looking forward to a few bumps in bike intensities this week.

Holiday work schedule is beginning, so will have plenty of time to get some quality work in.

Paul Hough

Finished up my 3rd week yesterday with a 6 mile run and 135 mins on the Trainer at Z2.  I was trashed and did not have the energy for Zone 3 work.   Last 3 weeks run volume was 20-23-25.  Going to 27/28 next week.